P + D training for VLM 2013

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20/03/2013 at 14:04

Al Runs, i'll see you there then. I've got darker as I've got older, so I'm more "chestnut" or "autumn sunset" than ginger, but i'll be wearing a red carnation, so you can spot me.

I take all your points about the interval vs 5k pace. I think my 5k PB pace is so much slower because I'm probably in better shape than I was when i last timed a 5k run, and i was probably not pushing it enough on that run. After the marathon i'm going to spend 6 months over the summer/autumn working on speed for 5k and 10k distances, and possibly try a half in October-ish time. I've been warned off entering a spring 2014 marathon as we've got a baby due (fingers crossed, it's still early days) in Nov, so next winter i'll be mostly getting 2 hours a night sleep

20/03/2013 at 14:09

Looking at weather forecast it's going to be blooming cold this weekend...might have to layer up a bit for wilmslow half. Stupid weather. It's spring equinox you know?

Just ran 17mi - definately felt yesterday's intervals and sunday's MP miles...rest of week will be a mini taper now.

20/03/2013 at 14:09

Ten, yes the dogs could quicken the pace

Fiona I am switching around a bit with the last 2 long runs this month, will run a 20 miler this weekend with 14 at MP, because I ran a HM last week instead of that run, and will finish off the last of the hard weeks with a 22 miler LSR.

20/03/2013 at 14:17

Tough run for me today, but for the wrong reasons   I screwed up my garmin after my second interval and was 0.25 miles into the third rep before I realised it wasn't registering.  I tried and failed again, then had to stop and restart the garmin session to register the next couple of reps correctly.  After that I was okay again, but it annoyed me   This isn't what made it a tough run.  What did was the Jiaozi (chinese dumplings) I had for dinner last night.  They were delicious, and so I ate a fair number (fair = large).  I was regretting it big time from seven miles into today's run.  It felt like someone had plunged a knife into my abdomen and I was worried that I might end up on the next "funny" youtube clip in the "gingerbread" section   I managed to run my final mile rep and two further recovery miles in spite of the pain.  It wasn't until after I had returned home that I found out that I could have actually farted with impunity and solved the problem.  I just couldn't take the risk, though.

I aimed for 7:45 mile reps and my splits were 7:40/7:46/7:45/7:45.  Great pacing, if only I hadn't forgotten that I should have been aiming for 7:43   Plonker.

Once again my heart rate readings don't seem to reflect the effort I was feeling, so I'm really starting to suspect that I've got my max wrong.  Perhaps I might find out more when I run a 5k in around ten days.

I've booked a summer 10k race to keep me motivated when the post-marathon blues would otherwise kick in.  Regardless of the result of the marathon, I still intend to keep working on increasing my speed ready for next year.

20/03/2013 at 14:20
AgentGinger wrote (see)

After the marathon i'm going to spend 6 months over the summer/autumn working on speed for 5k and 10k distances, and possibly try a half in October-ish time. 


20/03/2013 at 14:27

snap also

20/03/2013 at 14:39

And me... plus I have to do as many races as possible on my club's calendar as part of my goal to become the new club champion. I paved the way for this at our AGM in December by casually suggesting that we combine our men's and ladies' league tables. 

20/03/2013 at 16:00

Me too

Ten - I feel your pain.  I think we've all had similar problems at some time.

Lit - good luck with that campaign.  I would just like to be a bit faster.

20/03/2013 at 17:27

HeOw, Craig, and anyone else running the Wilmslow 1/2 this weekend - you may know this already but the organisers have sent out a message saying their car park will probably be closed due to recent bad weather - so I am predicting chaos. Arrive with plenty of time...parking will be tricky. Bit odd really as weather in Manchester hasn't been that wet (relatively) of late.

20/03/2013 at 18:07

15West - Thanks for the info.


Just in from 16 MLR, first 6 easy around 7:40, last 10 around 7:20.  Recovery tomorrow, not sure what to do Friday, down for 7 LT but have Wilmslow on Sunday so might just go out for a few steady miles.


Just wondering do any of you use RunBritain or PowerOf10?

Edited: 20/03/2013 at 18:39
20/03/2013 at 19:05
Did two tempo runs yesterday giving me a total of 13 miles with 7 @ 6:11 and 2 @ 6:7 early easy 10 miles this morning, weather forecast for the weekend is 35mph winds and cold/sleet/rain/snow..... Think the Half Marathon will not be a PB effort

some great training going on with all the MLR and LT efforts.
Ten after my two weeks holiday I'm back into a training plan for the World Police and Firefighter games which are been held in Northern Ireland for the first time in August, I'm doing the 5000m half marathon and 10k cross country in that order with a recovery day in between each event.... Not sure how my legs will be like going into the cross country......
20/03/2013 at 19:07
Craig yep on the power of 10 and run Britain.
20/03/2013 at 19:13

Yes - weather for sunday not looking good. A rather bracing wind from the east.

20/03/2013 at 20:12

NP - you are a running machine ! 

Ten - That is great pacing, well done, I am not looking forward to mile repeats at all.

AG - Your 5k pace must be quicker after all the training, so looking good 

Nice running all. Hope all niggles and injuries are on the mend!

20/03/2013 at 21:26

Fiona, in my club it's not about being the fastest, it's about being the fastest person who can be bothered to turn up to any races!

Craig, I use Power of 10 mainly to look up profiles of other runners I come across; don't really understand the handicap system on RunBritain or care enough to work it out.

Did my MLR (14 and a bit miles, first 6 on my own) partly with the club tonight and there was a new woman runner! Most exciting. All the blokes kept coming up (independently of each other) to congratulate me on not being the only girl any more.

Edited: 20/03/2013 at 21:26
20/03/2013 at 21:40

I hate Mid week MLR's. That is all.

21/03/2013 at 08:03
I haven't done mine yet Chris I hope all is okay, with taper time only a couple of weeks away we have just got to hold on in there for these couple of big weeks.

I wasn't ready for speed work on Tuesday so did 7.5 easy with club, the coach said best not to do speed this week after the hard effort on Sunday, which I did worry about so I did the 600s last night anyway. The last one was quite a bit slower and my legs felt still a little tired but they are done All a bit faster than my 5k pace, with the last one being close, pace: 7.53, 8.03, 7.35, 7.43, 8.12, I always seem to run faster for the middle rep.
21/03/2013 at 08:32

Quick question....

Has anybody got P&D's road racing book?  Would you recommend it for other distances such as 5k and 10k training?  I think it was published in the late nineties, so i'm wondering if it might contain conflicting information.

If not P&D, can anybody recommend a good 10k book or plan?  I'm hoping to go for a sub-45:00 in the summer (current PB 49:50, last July).

21/03/2013 at 08:40

4 miles with 6 x 100m strides was the run today in the up to 55 mile plan, I am not one to question the wisdom or leniency of P & D so 4 miles with strides completed.  Still out of the door just after 5am and it was light

Meant I was back for a really leisurely shower and beakfast before heading off to work.

NP some great running as usual, forecast sounds awful.

21/03/2013 at 08:47

Ten - I have that book, and it's pretty useful. A lot of the same info that's in the Adv Marathon book. The schedules for races just lays out what needs to be done each week, doesn't specify on what day.

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